Explorez tous les épisodes du podcast Healthy Runner Podcast
| Titre | Date | Durée | |
|---|---|---|---|
| 287. Stop Making These Marathon Fueling Mistakes (Especially If You're Over 40) with Jennifer Giles, RDN | 06 Nov 2025 | 01:08:40 | |
[Download] the Ultimate Guide to Mastering Your Marathon Feeling Strong Are you unintentionally sabotaging your marathon with fueling mistakes? You're not alone. Most runners over 40 struggle with energy crashes, GI issues, cramping, or bonking — and it has nothing to do with fitness and everything to do with fueling. In this episode, I'm joined by sports nutritionist, exercise physiologist, and speaker Jenn Giles, who specializes in marathon fueling for masters runners. Together, we break down the most common marathon nutrition mistakes and exactly how to fuel smarter so you can run strong from start to finish. ✅ Here's what you'll learn: - The biggest fueling mistakes runners over 40 make (and how to fix them) - Why bonking is totally preventable — if you follow this strategy - Carb loading mistakes that cause race day disaster (and what to do instead) - Exactly how many carbs per hour your body needs during a marathon - Gel vs. chews vs. real food — what REALLY works? - How underfueling leads to injuries, fatigue, and burnout - A simple race week fueling plan anyone can follow - The electrolyte formula to prevent cramping in long races If you've ever hit the wall, struggled with race day stomach issues, or faded hard after mile 18, this episode will change how you fuel forever. 🎧 Listen now and learn how to fuel your miles like a master — so you can race strong, recover faster, and enjoy marathon running for life. Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.
Perfect for adult runners who want to: - Stop nagging injuries
Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!
Related Resources: Listen to my previous conversation with Jenn and learn what to eat and drink before your long run here! Listen to my previous episode on marathon nutrition here! Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on injury prevention for marathon training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/
A big thanks to CurraNz for your support for this episode!
Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.
Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.
Click here and use code HEALTHYRUNNER for 20% off your first order!
Connect with Jenn Giles: - Instagram: @jenngileseat4sport - TikTok: @jenngileseat4sport - Website: www.jenngilesrd.com
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com
Listen & Subscribe:
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| 286. NYC Marathon Survival Guide: Race Day Tips from Ferry to Finish with Coach Whitney LaCombe | 23 Oct 2025 | 01:05:11 | |
[Download] The Ultimate Marathon Guide to Master Your NYC Marathon Feeling Strong! Are you running the TCS New York City Marathon this year? Whether it's your first 26.2 or your fifth, this episode is your complete survival guide to race day — from the ferry ride to the finish line in Central Park! Coach Whitney LaCombe from the Spark Healthy Runner coaching team joins Dr. Duane Scotti to break down everything you need to know to make race day smooth, confident, and unforgettable.
We cover: 🏃♀️ Race morning logistics — what time to leave, what to bring, and how to handle the start village chaos 🗽 Course experience — where the hills really hit, what the crowds are like, and how to pace yourself across the five boroughs 🎽 Expo essentials — what's worth seeing (and skipping) before race day 💧 Race strategy — fuel, hydration, and mindset tips to avoid hitting the wall 🎉 Post-race recovery & meetup tips — how to reunite with family, manage soreness, and celebrate your finish Coach Whitney has conquered NYC twice and helped countless runners do the same — so if you've ever worried about missing your corral, running out of toilet paper (yes, we go there), or hitting the wall at mile 20… this episode will calm your nerves and prepare you for your best race yet.
🎁 Download your free Marathon Blueprint Grab your copy of our Healthy Runner Marathon Blueprint for your step-by-step race week 🎧 Tune in, take notes, and run NYC with confidence — we've got your back from ferry to finish! Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you. Perfect for adult runners who want to: - Stop nagging injuries Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!
Episodes and Resources mentioned in this episode: Listen or watch all of coach Whitney's previous episodes Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on injury prevention for marathon training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order!
Connect with coach Whitney: - Instagram: @runwhitspark - Email: whitney@sparkhealthyrunner.com - Healthy Runner Facebook Community
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com
Listen & Subscribe:
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| 277. Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir | 19 Jun 2025 | 01:12:39 | |
[Download] The Ultimate Achilles Guide for Runners Is stubborn Achilles pain keeping you from running the way you want to? In this powerful episode, we sit down with a former professional runner and CEO of Running for Real, Tina Muir who shares her personal journey through insertional Achilles tendinopathy — from the frustration of chronic pain to the difficult decision to undergo surgery, and ultimately, her triumphant return to running. You'll hear what it really takes to recover both physically and mentally, how she navigated setbacks, and what made the biggest difference in finally running pain-free. Whether you're managing heel pain now, considering surgery, or want to avoid it altogether, this conversation is filled with real talk, hard-earned wisdom, and hope. 🎯 Plus, don't miss the free resource we created to help you on your own journey:
Return to Running Program without Achilles Pain here
Listen to my previous episode with Tina on becoming a sustainable runner here!
Listen to my previous episode on insertional achilles tendinopathy treatment here!
Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis
Learn how to get rid of achilles pain to run pain free in 5 minutes!
Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso!
Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Tina Muir:
- Order your copy of the book Becoming a Sustainable Runner - Learn more about Tina and Running for Real - Follow Tina on Instagram - Listen to the Running for Real Podcast
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe: | |||
| 188. Runners Knee or IT Band Syndrome? Knee Pain Demystified with Dr. Duane Scotti | 10 Aug 2023 | 00:45:19 | |
[Download] Runners Knee Pain Free Guides
Frustrated runner with knee pain and you're not sure if you have Runner's Knee or IT Band Syndrome?
If you get achy knee pain in the front of your knee cap running up hills, going down stairs, squatting, and now it is starting to hurt when you stand up after sitting at your desk for a couple of hours then this episode is for you!
If you get sharp pain on the outside of your knee especially when you run downhill…this deep dive on knee pain for runners is for you.
In this episode, I am going to unravel the mystery of whether your knee pain with running is due to Patellofemoral Pain Syndrome or Iliotibial Band Syndrome!
I cover all this and more:
- Is it Runner's Knee or IT Band Syndrome - What is Patellofemoral Pain Syndrome - Where would runner's knee hurt - What does IT Band Syndrome Feel Like - How does IT band syndrome start - Is heel strike causing my knee pain - Single best exercise for knee pain while running
There are six parts of your running journey that need to be optimized so you can run strong and last long without knee pain! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Resources Mentioned:
[Download] Runner Knee Free Guide
[Download] IT Band Syndrome Free Guide
Listen to episode 117 on how do I know if my running form is bad
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without knee pain? Book a call and learn more about Healthy Runner coaching here
A big thanks to the Amino Company for your support for this episode! If you have heard from any of the runners who have overcome their stubborn running injury, I always recommend they supplement our training with HEAL from the Amino Company.
Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.
Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 187. Beat the Heat! 5 Must-Know Tips for Running in Hot and Humid Weather with Dr. Duane Scotti | 03 Aug 2023 | 00:50:13 | |
As we all know, running in high humidity can be challenging, but with a little planning and following these 5 tips, you'll be able to master the heat and keep your running goals on track!
In this episode, you will learn how to master the heat while running in hot and humid weather so you can crush your fall race!
I will provide you with 5 essential tips to ensure your runs are enjoyable and safe, even in the most challenging conditions. Stay tuned to discover the expert advice you need to conquer those sweaty summer workouts and long runs!
I also share with you my 1 hack for keeping your core body temperature cool during your long run so you don't bonk in the summer heat!
I hope you enjoy this episode and remember, mastering the heat is all about preparation, hydration, and listening to your body! By following these tips, you'll be able to continue your running routine even in the most humid weather conditions.
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Resources Mentioned:
Listen to episode 27 on how to prepare to run in hot weather
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here
A big thanks to ucan for your support for this episode! If you have seen my long runs and sweaty speedwork on social media, you know that I never hit the wall because I fuel with Energy gels from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 186. Running Injury? Don't Stop Running with Matt Chittim | 27 Jul 2023 | 01:15:05 | |
Want to know what running injuries are safe to run through? As an injured runner you may have been told to stop running and rest in order to get rid of your pain.
Well-meaning medical professionals are just trying to make you feel better and get rid of your running injury and pain. However, this could be a recipe for preventing you from getting back to the sport you love! In this episode, I chat with my friend Matt Chittim from the Rambling Runner Podcast on the most common injuries you don't have to stop running. I will break down 3 reasons to not stop running when you have a running injury. We delve into how to overcome proximal hamstring tendinopathy, runner's knee, IT band syndrome, and plantar fasciitis.
Matt and I also had a fun segment called 5 running shoe questions in which I shared my favorite daily trainer, race day shoe, and one shoe I wanted to love but just didn't work for me.
Watch the YouTube video to see the shoes I talk about here.
Watch my previous episode with Matt
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Links and Resources from the show:
- Learn more about Matt and Rambling Runner - Follow Rambling Runner on Instagram - Download my free Injury Prevention Blueprint - Listen to my previous episode on how I became an injury free runner
Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!
A big thanks to ucan for your support for this episode! If you have seen my long runs and races on social media, you know that I never hit the wall because I fuel with Energy bars from UCAN.
Energy bars pack a punch without compromising your health. With gluten-free ingredients and low sugar, they provide up to 75 minutes of steady energy, with no spikes, crashes or jitters to remain easy on your stomach.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 185. 4 Essential Hip Mobility Exercises for Tight Hips with Dr. Duane Scotti | 20 Jul 2023 | 00:38:34 | |
Join Team Healthy Runner Half Marathon Training before we shut down enrollment on Monday 7/24/23!
Are you a runner with tight hips? Do you want to know what are the specific ways you can loosen your hips before your run? Unlock your running potential with these 4 essential hip mobility exercises!
In this episode, I'll guide you through a series of must-try exercises that will greatly improve your running form and have those legs feel looser during a run.
Having proper hip mobility is crucial for runners as it allows for a more efficient stride, reduces the risk of injuries, and enhances overall performance. These exercises specifically target the hip area, helping to increase flexibility, range of motion, and stability.
In this episode, you will learn the importance of hip mobility for running and I share with you my top 4 pre-running stretches explaining to you exactly how to perform these. The best thing is these make for great post run stretches as well!
I also cover how many times you should do them and which exercises are best before a run or after a run. I hope they help you improve your flexibility so you can prevent low back pain and runners knee during your running journey!
Be sure to save the YouTube video of exactly how to perform these exercises to you can start doing them today!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Resources Mentioned:
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
Want to know what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso.
Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 184. Tempo Run Mastery with Coach Cat | 13 Jul 2023 | 01:17:40 | |
Join Team Healthy Runner Half Marathon Training
Are you looking to get faster in the half marathon or marathon distance?
Have you tried to hit a PR but you keep coming up empty? Feeling stuck with your running and you are not sure what you are doing wrong?
In this episode, coach Cat from our Spark Healthy Runner coaching team and I dive deep into the transformative world of tempo runs and how they can elevate your running performance to new heights. Join us as we unlock the secrets to maximizing your true running potential with the mastery of tempo runs.
Tempo runs are proven to be one of the most effective training techniques for runners of all levels. By maintaining a challenging yet sustainable pace, you can push your limits, improve endurance, increase speed, and enhance overall fitness.
With our expert guidance, you will learn the ins and outs of tempo runs – from understanding proper pacing strategies to optimizing the specific types of tempo workouts. We provide valuable tips and techniques to help you reap maximum benefits, whether you are a beginner or an experienced runner looking to enhance your performance.
Unleash your true potential by incorporating tempo runs into your training routine. Join us towards unlocking your true running potential through the art of mastering tempo runs. It's time to embrace the challenge, push your boundaries, and achieve greatness as a runner!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Get coach Cat's previous trainings
Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching
A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!
Connect with Dr. Duane:
Listen & Subscribe:
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| 183. Strength Training is Your Foundation for Running with Dr. Duane Scotti | 06 Jul 2023 | 01:03:10 | |
[Download] How to Grow as a Runner (6 Steps)
Did you know that strength training is the foundation for running success? Many runners underestimate the importance of strength training, but it can make all the difference in your performance and injury prevention. Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long! In this episode, I share with you the ultimate guide to building your running success by unleashing the power of strength training! Learn essential tips for structuring your strength training sessions alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. We at Spark Healthy Runner believe that a well-designed strength training program is the secret ingredient to unlocking your full running potential. Whether you're training for a marathon, 10K, or just aiming to improve your daily jogs, this episode has something for everyone. Prepare to challenge yourself, break through plateaus, and elevate your running game. If you're ready to take your running performance to new heights, don't miss out on this informative and motivating episode. Remember, success in running starts with a solid foundation. Unlock your true running potential through strength training! Let's get started today by answering these questions: -What is Strength Training for Running? -Should you strength train as a runner? -Why is strength good for running? -What does strength training do for running? -Can strength training increase running speed? -What is the greatest benefit of strength training for a runner? -How long does it take to build strength for running? -What strength training do runners need? -Should I train legs if I run a lot? -How do you mix running and strength training? -How many times a week should a runner do strength training? -What is the best rep range for runners? -Should you strength train or run first?
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Resources Mentioned:
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here
A big thanks to the Amino Company for your support for this episode!
If you have seen my strength training workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.
Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.
Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 182. How to Choose Long Run Fuel with Brooke Czarnecki, RDN | 29 Jun 2023 | 00:53:41 | |
[Download] Nutrition Blueprint to Run Your Best
Confused by all the gels, liquids, and chews to choose from as a runner?
In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable tips on how to choose the best long run fuel for you!
We cover all of this and more in this episode!
- Who should fuel during long runs? - When should you start practicing with fuel? - How do you choose a long run fuel product? - What is the difference between gels, chews, liquid fuel? - Is liquid fuel better than a gel? - Are whole foods better than gels for running?
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Get all of Brooke's previous episodes as well as her full bio here
Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here
This week's show supported by:
Edge energy gels from UCAN. Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Connect with Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com
Listen & Subscribe:
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| 181. 7 Foam Roller Exercises for Runner Recovery with Dr. Duane Scotti | 22 Jun 2023 | 01:10:10 | |
[Download] Foam Roller Instructional Video
Don't know what to do after your runs to optimize recovery?
Have you ever felt like your muscles are tight, legs are heavy, or you have a knot that just needs to be released?
Foam rolling can help increase blood flow, stimulate your nervous system, and allow you to release your muscles all on your own!
Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your running to allow you to move freely and limit your risk for potential injuries.
In this episode, I will share with you my 7 foam roller exercises that will change your running game forever no matter if you are a beginner runner just starting out or an experienced runner training for another marathon!
I also share:
-What is foam rolling -What are the benefits of foam rolling -Should foam rolling hurt -What are the different types of foam rollers -7 muscles every runner should foam roll -When is the best time to foam roll -How long should you foam roll -Roller stick massage tips
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Resources Mentioned:
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode! Want to know what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso.
Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 180. Marathon Training Mistakes to Avoid with Coach Lu | 15 Jun 2023 | 00:58:49 | |
[Download] How to Grow as a Runner 6-Step Framework
Are you about to embark on marathon training? This could be your first marathon, or you could be an experienced marathoner but you are still looking for ways to either crush a PR by running faster or actually complete the marathon training cycle without needing to miss workouts because you suffered a stubborn injury that seems to always creep up!
Do you want to learn the secret that is helping runners crush their marathon race feeling stronger than ever?
It is avoiding these 12 Marathon training mistakes!
In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team shares all his knowledge, experience, and wisdom about the top mistakes you need to avoid during your marathon training so you can not only crush your race but enjoy lifelong injury free running after the race!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here!
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
Episode 168- Base Training Updates for Your Best Race Season
Episode 174- How to do an easy run with coach LaToya
Get all of coach Lu's previous episodes as well as his full bio here
Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here:
A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!
Connect with coach Lu: - Follow coach Lu on Instagram - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 179. Unlocking My Fastest Half Marathon Time in 7 years! | 08 Jun 2023 | 01:06:21 | |
Trying to grow as a runner is overwhelming! We learn, we train, and we put the work in but sometimes it doesn't end with the result you were looking for.
Trust me, I feel you and I have been there. Quite literally, I have been there the past 7 years working at this and I just ran my fastest half marathon at age 43 which was faster than anything I did in my late 30's!
In this episode, I share my journey to unlocking my fastest half marathon time in 7 years. I'll take you through the race recap, training process, nutrition, and mindset that helped me achieve this goal.
Throughout this episode, I share tips and tricks that worked for me in hopes of inspiring and helping fellow runners achieve their goals. I summarize 5 key takeaways and lessons learned in how I broke through this plateau in my running journey so it can help you in your running journey. So whether you are a seasoned runner or just starting, this episode is for you! Join me as I share how I unlocked my fastest half marathon time in 7 years.
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Resources Mentioned:
[Download] Race Day Blueprint: 10 Tips to Crush Your Race!
Episode 160: How To Set Goals For Running with Coach Carolyn Coffin
Episode 173: Mantras and Mental Strategies with Coach Chris McClung
Episode 175: How to Train Hills with Coach Elisabeth Scott
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here
A big thanks to ucan for your support for this episode! Want to know what I fueled with for this epic half marathon? I felt strong and fast because I use Edge Energy Gels from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy.
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| Team 26.2 Is OPEN - Why You Need to Join Before It's Gone | 12 Jun 2025 | 00:04:32 | |
Join Team 26.2 before it's too late! 🏃♂️ Ready to run your strongest marathon yet? In this special episode, Coach Duane shares an exciting announcement: Team 26.2, the only group marathon training program built for lifelong injury-free running, is officially open — but only for 5 days! If you're tired of nagging injuries, confused by cookie-cutter training plans, or just want to feel confident heading into your next marathon… this is for you. Team 26.2 is designed specifically for adult runners who want to train smarter, stay healthy, and finally reach their marathon goals with structure, support, and strength. Inside this episode: -Why most marathon training plans fail adult runners -What makes Team 26.2 different from anything else out there -The 3 core elements that will help you run faster and avoid injuries -Why you can't wait — doors close soon and won't open again until June 2026 🎯 Join the team before it's too late → https://learn.sparkhealthyrunner.com/team26point2
Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on Avoiding Injuries while Marathon Training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Want Dr. Duane to answer your question on the podcast? Submit questions here
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com
Listen & Subscribe: | |||
| 178. Finding Gratitude Through Running Injury with Stefanie Flippin | 01 Jun 2023 | 01:05:13 | |
If you are an often-injured runner or if you just suffered your first injury that has put you on the sidelines after years of being a durable runner you will want to listen to this story to provide you the inspiration you need!
Stefanie Flippin is a professional ultrarunner at lululemon, coach, and surgeon specializing in lower extremity injuries and has treated hundreds of runners in her career. Until it was her turn to be sidelined.
We dive into the following and so much more in this conversation:
- Why did Stefanie feel "Invincible" prior to her injury - The emotional toll of living through grief and training hard - Warning signs that an injury was brewing - Stefanie's first injury in 11 years - How Stefanie responded to the news she had a bone stress injury - What Stefanie did during her 8 weeks of recovery without running - What was the turning point in her recovery - Return to running and what it felt like - The misconception about suffering a running injury
This conversation with Stefanie was raw, vulnerable, and human! As adult runners, we all go through low points in our life dealing with loss, feelings of regret, shame, and I hope this episode inspires you that you will come out the other side (like Stefanie did) with a newfound sense of gratitude and perspective.
I hope you enjoy listening to Stefanie's story and apply it to your running journey
"I will always be grateful because it gave me the chance to zoom out and have humility for the fact that we're all human, vulnerable and finite." -Stephanie Flippin
Listen to my previous episode on how to prevent foot and ankle injuries with Stefanie
Links and Resources from the show:
- Learn more about Stefanie and her coaching, writing, and speaking - Follow Stefanie on Instagram - Follow Stefanie on Facebook - Read Stefanie's column in Trail Runner Magazine - Listen to Stefanie co-host Making Strides Podcast - Download my free 6 Steps to Running Injury Free - Listen to my previous episode on why you don't need to stop running if you are injured
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!
A big thanks to the Amino Company for your support for this episode! Want to know what I recommend as a physical therapist for my clients who are recovering from an injury? HEAL from the Amino Company!
HEAL is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.
If you're interested in learning more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER .
Click HERE to be directed to the discount page and use the code HEALTHYRUNNER at checkout to save 30%!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 177. How to Choose the Right Marathon Training Plan with Coach Whitney | 25 May 2023 | 01:24:05 | |
Are you ready to take on the ultimate challenge of running a marathon? Planning to train for it but confused about which training plan to choose? With so many options out there, it can get overwhelming to decide which one is the perfect fit for you.
Well, worry not! In this video, we'll take you through a step-by-step guide on how to choose the right marathon training plan that suits your goals, current fitness level, and lifestyle.
We'll cover the pros and cons of different training styles, like Hal Higdon, Jeff Galloway, and Hanson's Marathon Method and help you determine which one will work best for you. Additionally, we'll share some expert tips on how to tweak your training plan to make it more personalized and effective.
By the end of this episode, coach Whitney LaCombe from our Spark Healthy Runner coaching team will equip you with the knowledge and insights to make an informed decision and set yourself up for marathon success!
We cover all of this and more in this episode!
- How to Choose the Right Marathon Training Plan - When should I start my marathon plan - How many weeks should a marathon training plan be - How do I know what level marathon runner I am - Marathon training philosophy - What are marathon training cut back weeks - Is strength training needed for marathon training - Should I do speedwork when marathon training - Realistic marathon goals for your current fitness - Misconception about choosing a marathon training plan
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
Listen or watch all of coach Whitney's previous episodes
Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call to learn more about Healthy Runner coaching
A big thanks to ucan for your support for this episode! If you have seen my long runs and races on social media, you know that I never hit the wall because I use Edge Energy Gels from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. Connect with coach Whitney: - Instagram: @runwhitspark - Email: whitney@sparkhealthyrunner.com - Healthy Runner Facebook Community
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 176. Ask Duane! Your Questions Answered | 18 May 2023 | 01:11:11 | |
Download] How to Grow as a Runner (6 Steps)
The running related questions you submitted regarding injuries, recovery, strength training, and running that you wanted to know more about are answered!
We cover all of this and more in this episode!
- Massage guns and when to use them - How to manage niggles and prevent them from progressing to full blown injuries - Joint health supplements and if they work - Hip dysplasia and running - Posterior tibial tendonitis and what strengthening exercises should be done for rehab - How we manage tendon injuries and pain - What does offseason strength and running look like - Physical and mental tips to stay in the game when life gets complicated - What is the longest long run you should do before your first half marathon - Do you need to eat before doing strength training - How to manage PMS symptoms of bloating and heavy legs while running - Duane's hack for better sleep - What speed shoe can make you faster - When to drink your sports drink or electrolytes
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Resources Mentioned:
Episode 168 on the Healthy Runner Podcast: Base Training Updates for Your Best Race Season with Coach Duane Scotti https://sparkhealthyrunner.com/how-to-build-a-solid-foundation-for-your-race-with-base-training/
Episode 68 on the Healthy Runner Podcast: How to Prepare For a Half Marathon with Coach Duane https://sparkyourtraining.com/how-to-prepare-for-a-half-marathon-with-coach-duane-scotti/
Episode 89 on the Healthy Runner Podcast Posterior Tibial Tendonitis https://sparkyourtraining.com/posterior-tibial-tendonitis-treatment-for-runners/
[Download] Race Day Blueprint: 10 Tips to Crush Your Race!
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by:
Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.
We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 175. How to Train Hills with Coach Elisabeth Scott | 11 May 2023 | 01:04:05 | |
Struggling to run up hills or want to learn more about how you can add hill training for running into your next training cycle?
Do you want to get stronger for running uphill or are wondering what muscles you should strengthen for hill training?
Elisabeth Scott is marathoner, coach, answer seeker, and owner of Running Explained and host of the Running Explained Podcast. Elisabeth and I chat about how to implement hill training into your running. We answer the following questions and get into so much more:
-What is hill training? -Why would you consider adding hill training into your running workouts? -When is the best time to start running hills in a training cycle or calendar year? -How do you train for hill runs? -How do we implement this type of training? -How do I get stronger at running uphill? -How do I strengthen my legs for hill running? -Misconception about hill training?
This was a value packed conversation with a coach who just recently added hill training into her personal running training for the Boston Marathon! I hope you enjoy the episode with Elisabeth who is a true professional in the running coaching and podcast community. Most importantly, I hope you learn a thing or two that you can take into your next training cycle!
Listen to my previous episode on why she started running, her personal struggle with addiction, alcoholism, and overcoming injuries with Elisabeth
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Links and Resources from the show:
- Learn more about Elisabeth and Running Explained - Follow Running Explained on Instagram - Download my free Race Day Blueprint - Listen to my previous episode on trail running
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!
A big thanks to the Amino Company for your support for this episode! If you have seen gym workouts or track workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.
Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.
If you're interested in learning more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER .
Click HERE to be directed to the discount page and use the code HEALTHYRUNNER at checkout to save 30%!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 174. How to do an Easy Run with Coach LaToya | 04 May 2023 | 01:07:07 | |
[Download] How to Grow as a Runner 6-Step Framework
Want to unlock your greatest potential as a runner?
It is quite simple…learn how to master the easy run!
In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with a master class on the single most important run you need to implement into your training on a weekly basis.
We cover all of this and more in this episode!
- What is an easy run?
- Why you should run easy?
- What are the benefits of an easy run?
- When should you run easy?
- How do you run an easy run?
- Factors to consider when finding your easy pace
- Tips that will help you keep the easy effort in check
- Misconception about easy runs
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
How to Grow as a Runner (6 Steps) https://learn.sparkhealthyrunner.com/grow
Get all of coach LaToya's previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/latoyabio
Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!
Connect with coach LaToya: - Instagram: @llf423 - Email: latoya@sparkhealthyrunner.com - Healthy Runner Facebook Community
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 173. Mantras and Mental Strategies for Race Day with Chris McClung | 27 Apr 2023 | 01:02:07 | |
Struggling to stay mentally strong during your race? Do you want to leverage your mental tools in your toolbox to maintain a strong mind during your training so you can execute the perfect race day strategy?
Chris McClung is a 2:45 marathoner, running coach, co-owner of Rogue Running and host of the Running Rogue podcast. Chris and I chat about mantras and mental tips for your best race day yet! We get into the following topics and so much more:
- Chris McClung Running Story - What is a race mantra? - Can a mantra make you run faster? - How do you classify your running mantras? - What is a "pre race" mantra? - What is a rhythm mantra? - What are the best mantras to use when closing in a race? - How does visualization help boost your mindset for race day? - Chris' lessons learned about injury recovery
This was a value packed conversation with a true expert when it comes to running mindset. I hope you enjoy the episode with Chris who is a true professional in the running coaching and podcast community. Most importantly, I hope you learn a thing or two that you can take into your next race!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Links and Resources from the show:
- Learn more about Chris and Rogue Running - Follow Rogue Running on Instagram - Download my free Race Day Blueprint - Listen to my previous episode on marathon mindset - Listen to my previous episode on how to push the mental limits during your race
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!
A big thanks to ucan for your support for this episode! If you have seen my long runs and races on social media, you know that I never hit the wall because I use Edge Energy Gels from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy.
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 172. 5 Ways to End Shin Splint Pain FOREVER with Duane Scotti, DPT, PhD | 20 Apr 2023 | 00:43:56 | |
[Download] How to Become a Runner without Shin Splints
Got shin splints? Here's how to beat them! Are you frustrated that every time you try to run faster or run longer you get tightness or pain in your shin? Would you like to learn the best shin splint exercises to relieve anterior shin splints or medial tibial stress syndrome in runners?
Maybe you have tried to start running but no matter what shoes you wear or how much you ice your shins after your runs the pain just keeps coming back. This can be super frustrating and that is why I wanted to share this episode with you today so you can beat shin splints for good! We cover all of this and more in this episode!
-5 ways to end shin splint pain FOREVER! -My top 6 shin splint exercises for runners -Why your pain is not due to the shoes you are wearing -How to have a strong mindset to overcome shin splints -My best exercise to improve your foot stability -How changing your cadence can help your shin pain -Recovery strategies that will help your shin pain (and it is not ice) -Do compression socks help with shin splints -How do you foam roll your shins
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
[Download] How to Grow as a Runner 6-Step Framework
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without shin splints? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by:
Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner
If you're looking for a nutritional advantage when it comes to recovering from your running injury like shin splints or from your daily training I highly recommend you give Heal a try.
If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 171. Strength Training as Power Training with Jason Fitzgerald | 13 Apr 2023 | 01:23:36 | |
Strength training is one of the most important ingredients in growing as a runner and is also one of the most misunderstood and inconsistent forms of training for many runners.
Jason Fitzgerald is a running coach, founder of the strength running podcast, website, and YouTube channel. Jason and I chat about all things strength training and define why it should look different than your average bootcamp style strength class. We cover the basics of strength training and how you can get stronger with power training including:
- What does strength training for running mean? - What are the benefits to adding strength work into a runners training plan? - What does power training mean? - When is the best time to start a new strength program? - How do you recommend runners program their strength routines? - Tips to start implementing strength training for the beginner runner? - Tips to start implementing strength training for the experienced runner? - Jason's strength training mistakes to avoid? - Biggest shift in your mindset regarding strength training for runners - Misconception about lifting weights as runners
This was a value packed conversation with a true expert in the running community. I hope you enjoy the episode Jason and learn a thing or two about strength training for running!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Links and Resources from the show:
- Learn more about Jason and Strength Running - Follow Jason on Instagram - Watch Strength Running videos on YouTube - Listen to my previous episode about injury prevention with Jason - Download my free Strong Glute Guide - Listen to my previous episode on building a strong solid foundation for your race
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
A big thanks to the Amino Company for your support for this episode! If you have seen my strength training videos on YouTube you know that I am always energized and ready to workout because I use Perform from the Amino Company
Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.
If you're looking for a nutritional advantage to improve your performance and recovery, Save 30% by using the code HEALTHYRUNNER. Click HERE to be directed to the discount page!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 170. 5 Simple (Can't Miss) Hip Exercises Any Runner Can Do with Dr. Duane Scotti | 06 Apr 2023 | 00:49:31 | |
[Download] How to Strengthen Your Hips Instructional Video
Have you heard that strength training is good for runners, but you don't know where to start? Do you want to get stronger hips but you get confused with the hundreds of exercises you hear about? Maybe you learned some hip exercises before in physical therapy but you felt like they didn't do anything so you started doing some gym-based exercises but your knees started hurting! If this is you, I feel you and this is how I felt when I was just starting out in my running journey 12 years ago! I was just coming off hip surgery for a torn labrum and cartilage and my hip muscles were weak and I was looking for exercises to get them stronger. In this episode, I share with you my Top 5 hip strengthening exercises that any runner can do no matter what level runner you are! These have been the tried, true and tested favorites that I have done personally and are the very same exercises that I have programmed for clients overcoming hip, knee, or even ankle pain. The best part about these is even if you are healthy they provide you the solid foundation for which huge, massive improvements in becoming a stronger and faster runner begin! We cover all of this and more in this episode!
-Benefits of strengthening the hips for runners -Duane's top 5 hip exercises any runner can do -When is the best time to do these exercises? -How many reps or sets? -How can you make these exercises easier or harder?
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
[Download] How to Grow as a Runner 6-Step Framework
Episode 155 on the Healthy Runner Podcast 5 Types of Low Back Pain:
Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by:
Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 169. How to Eat like a Runner | 30 Mar 2023 | 00:49:50 | |
[Download] How to Grow as a Runner 6-Step Framework
Wondering which food is best for running or what foods will make you a faster runner?
In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable need to know information when it comes to our nutrition as runners.
We cover all of this and more in this episode!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Get all of Brooke's previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/brookebio
Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by:
Healthy snacks from UCAN to fuel smarter for a breakfast boost, an afternoon pick-me-up or a pre-workout snack. The granola and almond butter are all natural, keto-friendly, gluten-free and provide energy you need to get through your day and bring out your personal best during your training or after to enhance recovery.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - Healthy Runner Facebook Community
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe:
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| 276. Injury-Free Marathon Training: 6 Proven Steps Every Runner Should Know with Dr. Duane Scotti | 05 Jun 2025 | 00:31:52 | |
Apply for Marathon Strong Coaching here (limited spots)! Are you tired of injuries derailing your marathon dreams? You're not alone—70% of runners get injured during marathon training. But it doesn't have to be that way. In this game-changing episode, Dr. Duane Scotti—physical therapist, running coach, and founder of Spark Healthy Runner—shares the proven 6-step framework he's used to help thousands of runners train smart, stay strong, and cross the 26.2 finish line pain-free. Whether you're a first-time marathoner or a seasoned runner who's been stuck in the injury cycle, this episode will show you exactly what it takes to stay healthy from week 1 through race day. No fluff—just science-backed, real-world strategies that work. 🎯 Inside this episode, you'll learn:
💥 Ready to finally train strong and finish proud? This episode is your blueprint for injury-free marathon success! 👉 Plus, grab your free Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! Want the structured strength, nutrition, and a run plan with full support and accountability to develop a stronger running body for your marathon?
Book a call and learn more about Strong Marathon Coaching here!
Episodes and Resources mentioned in this episode:
Listen to my previous episode on Beginner Marathon Training here!
Listen to my previous episode on Advanced Marathon Training here!
Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
A big thanks to CurraNz for your support for this episode!
Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.
Backed by more than 50 studies benefitting recovery and performance, CurraNz helps improve blood flow and has been my go to training partner in my personal running journey and recommend to the athletes in our program!
Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.
Click here and use code HEALTHYRUNNER for 20% off your first order!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe: | |||
| 167. Running Safety 101 with Coach Cat | 24 Mar 2023 | 01:16:37 | |
Runners must plan and have strategies in place for general running safety, weather, terrain, night time, and female specific safety considerations while getting in those mental clearing miles.
In this episode, coach Cat from our Spark Healthy Runner coaching team provides valuable actionable (running safety 101) tips that all runners can implement as part of their training.
We cover all of this and more in this highly informative episode!
- Safe running tips for beginners - How can females be safe while running - How to be safe while running in the dark - Weather safety running tips - How do you stay safe while trail running - What should I carry while running for safety - How to be safe while running in the dark
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Get coach Cat's previous trainings: https://learn.sparkhealthyrunner.com/catbio
Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
Mentioned in this episode: Ten Tips to Go From Road To Trail- Episode 162 on the Healthy Runner Podcast: https://sparkhealthyrunner.com/ten-tips-to-go-from-road-to-trail/
A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!
Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com Listen & Subscribe:
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| 168. Base Training Updates for Your Best Race Season with Coach Duane Scotti | 23 Mar 2023 | 01:22:04 | |
[Download] How to Grow as a Runner 6-Step Framework
Base training is the most critical time period during your training to build a solid foundation for your running so you can run a fast and healthy half marathon or marathon!
It may not be the most exciting part of your training and it is commonly not a focus for most runners but nailing this key ingredient in your training will not only result in you getting faster as a runner during your race season but will be the primary reason why you stay healthy and out of the injury cycle this time!
Learn how Duane implemented his personal 12 week base training cycle into the 6 steps on how we grow as runners in this base training masterclass update.
Duane covers all of this and more in this highly informative and critical episode!
- What is base training - What are the benefits of base training - Duane's personal base training in 2023 - Base training using the 6 steps to growing as a runner - Mindset for base training - Strength exercises for running during base - What is aerobic base running - Nutrition for running during base - Recovery for runners in base training - Should I race during base building
Get your free How to Grow as a Runner 6-step roadmap: https://learn.sparkhealthyrunner.com/grow
Want the structured base training plan, motivation, and accountability to reach your highest running potential for your race? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
Want Dr. Duane to answer your question on the podcast? Submit questions here
Mentioned in this episode:
How to Grow as a Runner (6 Steps) https://learn.sparkhealthyrunner.com/grow
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Healthy Runner Discounts and Recommended Products https://learn.sparkhealthyrunner.com/discounts
Episode 120 on the Healthy Runner Podcast Strength Training to Run Safe and Run Fast with Scott Greenberg, DPT, PT, CSCS https://sparkhealthyrunner.com/strength-training-to-run-safe-and-run-fast/
Episode 164 on the Healthy Runner Podcast What are Long Runs- 5 Mistakes to Avoid! https://sparkhealthyrunner.com/what-are-long-runs/
This week's show brought to you by:
Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. Save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com Listen & Subscribe:
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| 166. How Dr. Duane Scotti Became a Healthy Runner | 09 Mar 2023 | 00:56:19 | |
[Download] How to Grow as a Runner 6-Step Framework
Happy 3 years to the podcast! If you have been an avid listener…Thank You for your support!
Do you want to learn how to get in those stress relieving miles so you can continue to challenge yourself without having to stop running with an injury?
In this personal deep dive episode, I am going to show you how I went from being a new "adult onset" runner who was constantly getting injured (despite being a sports physical therapist with background in strength & conditioning) to finally overcoming the injury cycle and running multiple races a year in my 40's!
Most importantly, I am now able to consistently lace up my shoes and hit the pavement to enjoy those mental clearing runs (can you relate?) so I can show up better as a husband, father, educator, business owner, and for YOU as a part of our Healthy Runner community!
In this episode, I share a story I have mentioned in bits and pieces but never the full picture and context on how I became a Healthy Runner and why I decided to do what I do today, living my passion educating the running community!
View the pictures I mentioned in this episode here: https://sparkhealthyrunner.com/duane_scotti_running_story/
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want me to guide you in becoming a Healthy Runner to get over your frustrating injury as your on demand running physical therapist and coach? Learn more on how to work with me here: https://learn.sparkhealthyrunner.com/coaching
Mentioned in this episode:
Proximal Hamstring Tendinopathy FREE E-book: https://learn.sparkhealthyrunner.com/pht
This week's show brought to you by: Healthy snacks from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com
Listen & Subscribe:
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| 165. Plantar Fasciitis Client Success Story | 02 Mar 2023 | 00:36:27 | |
Plantar Fasciitis can be frustrating for all types of runners. Nicole is one of those runners who got foot pain after recovering from a knee injury when she attempted to run a 5k and then walk around the city of Chicago while on a vacation with her family. Like many runners, this was not Nicole's first-time suffering from foot pain. This was the 4th episode since she started running later in life after her kids were grown up. Each time she got foot pain she was told to just stop running, wear shoes in the house all the time, and to alternate different running shoes each day. After the trip to Chicago, Nicole was devastated and wanted a different option so she didn't have to stop running again. She was looking forward to getting back to her previous running life now that she has recovered from her knee injury. She was ready for a new solution, one that got to the root cause of why she had plantar fasciitis previously and one that would stick! That is when she made the decision to focus on herself (for a change) and enrolled in our Spark Healthy Runner Coaching Program. Listen in to hear from Nicole herself on how she got over her foot pain and got her life back running with her local running group and is now enjoying running 6 mile long runs and training for the Fargo Half Marathon. Download our Free Plantar Fasciitis Resource:
https://learn.sparkhealthyrunner.com/footpain
Work 1:1 with Dr. Scotti to guide you back to running without having to worry about your foot pain like Nicole did! Learn more: https://learn.sparkhealthyrunner.com/coaching
Related Episodes:
Episode 163 - Plantar Fasciitis Fix in 5 Steps: https://sparkhealthyrunner.com/plantar-fasciitis-fix-in-5-steps/
Episode 96 - 5 Keys for Prevention of Foot and Ankle Injuries https://sparkyourtraining.com/5-keys-for-prevention-of-foot-and-ankle-injuries/
This week's show brought to you by:
Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner
If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.
If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page!
Connect with Dr. Duane:
Listen & Subscribe:
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| 164. What are Long Runs with Coach Whitney | 23 Feb 2023 | 01:15:27 | |
[Download] How to Grow as a Runner 6-Step Framework
It doesn't matter if you are training for a 5k, 10k, half marathon, or marathon, the long run is a key ingredient to getting faster and stronger as a runner so you can run longer!
In this deep dive training, coach Whitney LaCombe from our Healthy Runner coaching team, explains exactly how to execute the perfect long run to improve as a runner so you can avoid some of the common mistakes runners make with this workout.
We cover all of the following and so much more!
- What are long runs? - Why should I do a long run? What are the benefits of doing a long run? - How often should you do a long run? - How do you "do" a long run? - What pace should I run my long runs? - Do I need to fuel for long runs? Before/during/after? - How long of a long run is too long? - What do you need for a long run? - What is the best way to recover after a long run? - 5 most common long run mistakes? - Misconception of long runs
If you are struggling to get faster or stay healthy as a runner to meet your running goal or are a beginner and you just need some guidance on how to build up these long runs safely.
That is exactly what we do within our high touch point 1:1 signature Spark Healthy Runner coaching program!
Schedule your call with Duane here to see if you are a good fit!
Related Resources and Episodes:
Race Day Blueprint: 10 Tips to Crush Your Race! https://learn.sparkhealthyrunner.com/race
Episode 139 Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/
This week's show brought to you by:
Edge energy from UCAN. Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable during your long runs..
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!
Previous Trainings by Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio
Connect with Coach Whitney LaCombe: Instagram - @runwhitspark Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel whitney@sparkhealthyrunner.com
Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel
Listen & Subscribe:
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| 163. Plantar Fasciitis Fix in 5 Steps So You Can Run with Dr. Duane Scotti | 16 Feb 2023 | 01:02:24 | |
Want to relieve your foot pain when running? Have you tried to rest, ice, and stopped running but every time you try to increase your mileage again your pain just comes back?
Trying to get over plantar fasciitis as a runner can be overwhelming. I have a 5-step plan on how to get over plantar fasciitis as a runner and keep it that way so you can optimize your running for longevity.
This is not a plan that most adult runners know about!
In this training you will learn:
What is plantar fasciitis?
Why is plantar fasciitis so common in runners?
How to treat plantar fasciitis without having to stop running?
Plantar Fasciitis injury prevention tips so you don't have to worry about your foot pain during your next long run or race!
Download your FREE Plantar Fasciitis supplemental eBook to this training and get the bonus exercise videos covered in this training so you can get rid of your foot pain and NOT have to stop running here: https://learn.sparkhealthyrunner.com/footpain
Implement the 5-steps to overcoming plantar fasciitis with Dr. Duane Scotti as your running physical therapist and coach with our Spark Healthy Runner Coaching Program: https://learn.sparkhealthyrunner.com/coaching
[DOWNLOAD] Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain
This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 162. Trail Running for Beginners with Kim Senechal | 09 Feb 2023 | 01:11:49 | |
Have you thought about dipping your toe into trail running but you just don't know where to start?
Do you want to see if trail running could be a nice compliment to what you are already doing as a runner?
Kim Senechal is back on the show and she is going to provide you with 10 tips to go from road to trails in this trail running for beginners training!
Kim is an avid trail runner, physiotherapist, speaker, lecturer, researcher, coach, and cohost of the Inspired Soles Podcast.
We covered trail running for beginners answering these common questions:
Kim then provided us with her pragmatic approach to getting started on the trails with her 10 tips to go from road to trail that only her depth and breadth of knowledge and experience can provide!
I hope you enjoy my chat with Kim just as much as I did!
Related Episodes & Resources:
Episode 108 Trail Running Vs Road Running https://sparkyourtraining.com/trail-running-vs-road-running/
SPARK Blueprint: 5 Tips to Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint
Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching
A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!
Connect with Kim Senechal:
Connect with Dr. Duane:
Listen & Subscribe:
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| 161. Injury Prevention using Stress Science and Load Management with Brodie Sharpe | 02 Feb 2023 | 01:12:08 | |
Are you a runner who is constantly in the injury cycle and you want to learn how to stay healthy as a runner?
The key to preventing running injuries is understanding the science behind implementing proper load management principles into your training! Our guest is Brodie Sharpe, a physiotherapist, the host of the Run Smarter Podcast, and author of the new book, Run Smarter is back on the show to drop some knowledge about the principles of tissue load versus capacity! Brodie and I dig into the following and so much more in this value packed episode! What does it mean to do too much as a runner What is the impact of running on the body The importance of calf muscle strengthening for running How do we raise the tissue capacity to prevent injuries What role does recovery play with injury prevention How to find the adaptation sweet spot
Related Episodes:
Episode 114 To Run or Not to Run with an Injury https://sparkyourtraining.com/to-run-or-not-to-run-with-an-injury/
Episode 63 Best Running Form with Brodie Sharpe https://sparkyourtraining.com/what-is-the-best-running-form/
Healthy Runner Injury Prevention E-Books https://learn.sparkhealthyrunner.com
Get the structure of an easy to implement injury prevention program with our Healthy Runner Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by:
Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.
If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page!
Connect with Brodie Sharpe:
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 160. How to set goals for running with Carolyn Coffin | 26 Jan 2023 | 01:15:11 | |
Do you get more motivated to get out the door and go for a run if there is a goal on the horizon? Do you struggle setting appropriate running goals for yourself?
Coach Carolyn Coffin is back on the show and she is going to help you set your yearly goals as well as help you avoid the top 5 running goal mistakes!
Carolyn is a coach, physiotherapist, podcaster and just a wealth of knowledge!
We cover all the following and so much more in this value packed episode!
Related Episodes:
Episode 108 Trail Running Vs Road Running https://sparkyourtraining.com/trail-running-vs-road-running/
Episode 143 Marathon Mindset | 7 Tips with Coach Cat https://sparkhealthyrunner.com/marathon-race-day-mindset/
Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Dr. Duane:
Connect with Carolyn Coffin:
Listen & Subscribe: | |||
| 159. 6-Step Plan to Grow as a Runner with Dr. Duane Scotti | 19 Jan 2023 | 00:25:01 | |
Trying to grow as a runner is overwhelming
If you don't have a plan…
Your running gets slower or (worse) leads to injury
You waste time chasing fads
You guess instead of following a process
And that leads to frustration and feeling constantly overwhelmed with the amount of information out there. We don't want that for you.
I have a BRAND NEW 6-step plan on how to grow as a runner to optimize your running for longevity and this will save about 90% of the injuries that occur with running. When you master the six key parts of your running journey, you'll not only feel more confident in getting stronger and faster – you'll stay healthy and enjoy the process of running again!
Mentioned in this episode:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by: Healthy snacks from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Dr. Duane:
Listen & Subscribe:
| |||
| 275. Sub-3 Marathon Training Plan: Mileage, Pacing, and Strategy with Coach Lufeng Zou | 29 May 2025 | 01:14:20 | |
Apply for Marathon Strong Coaching here (limited spots)!
Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan.
In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who just miss the mark from those who cross the finish line at 2:59.
Coach Lu shares all of this and more: - What does my running fitness need to be to run a sub 3 hour - When should I try to run a sub 3 hour marathon - How to train for a sub 3 hour marathon - Sub 3 marathon training for a fast track athlete - Running a 3 hour marathon for an ultra runner - How to progress to a sub 3 marathon time as a recreational runner - How many miles should I run a week to run a sub 3 marathon - 6 Training Tips for a Sub 3 Marathon - 5 Race tips for a sub 3 Marathon - Misconception about running a sub 3 hour marathon
Get all of coach Lu's previous episodes as well as his full bio here
✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon? Book a call and learn more about Strong Marathon Coaching here!
Episodes and Resources mentioned in this episode:
Listen to my previous episode on Advanced Marathon Training here!
Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
Listen to coach Lu's story on getting a sub 3 hour marathon in Boston here!
Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here!
A big thanks to ucan for your support for this episode!
Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs!
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with coach Lu: - Follow coach Lu on Instagram - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe: | |||
| 158. Rachel Crushes her First Marathon! Client Success Story | 12 Jan 2023 | 00:58:33 | |
Should you tackle your first marathon this year? Are you worried that you won't be able to do marathon training without feeling overwhelmed, burned out, or that you will miss family time?
In this episode, Rachel (previous podcast guest from episode 66), shares why a structured but flexible plan that she received made her marathon dreams a reality not only surpassing her goal (sub 3:35:00) but enjoying the training process and the race day experience.
Rachel's determination and consistency along with guidance from coach Lu on our Healthy Runner coaching team, and the support from our Healthy Runner family, allowed her training to "mesh" with all the other aspects of her life.
Completing your first marathon is a huge accomplishment but pairing that with an amazing finish time and feeling strong and healthy even more AMAZING!
I know you will be inspired by Rachel's journey because I know I am! Enjoy listening and learning some marathon training, race day, nutrition, and mindset tips along the way during this conversation.
Learn more about our Signature Coaching Program that Rachel used to make her marathon dreams a reality here: https://learn.sparkhealthyrunner.com/coaching
Related Episodes:
Episode 139: Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/
Episode 137: Marathon, Nutrition, Hydration, & Electrolytes with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/marathon-nutrition/
Episode 143: Marathon Mindset | 7 Tips with Coach Cat https://sparkhealthyrunner.com/marathon-race-day-mindset/
Episode 146: Duane's Marathon Journey Update https://sparkhealthyrunner.com/duanes-marathon-journey-update/
Episode 141: Marathon Questions Answered by Duane! https://sparkhealthyrunner.com/ask-duane-marathon-questions-answered/ Learn more about working with Coach Lu here: https://learn.sparkhealthyrunner.com/lubio
This week's show brought to you by:
Perform from the Amino Company. If you're interested in learning more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% + FREE Amino eBook! Click HERE to be directed to the discount page!
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 157. Get to Know the Healthy Runner Coaching Team | 05 Jan 2023 | 01:36:40 | |
Happy New Year and we are kicking off 2023 with 5 special guests to celebrate this first podcast episode of the year with a party with our Healthy Runner coaching team!
In this episode, our team will get a bit deeper into why they love being a run coach, share their personal running goals for 2023, talk about marathon training, and answer some fun questions submitted by our clients!
Listen in to be inspired and surprised while enjoying a few chuckles along the way learning about the amazing individuals that make up our Spark Healthy Runner coaching team!
Get to know each individual coach a bit more and get their free trainings here:
Coach Duane: https://learn.sparkhealthyrunner.com/duanebio
Coach Brooke: https://learn.sparkhealthyrunner.com/brookebio
Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio
Coach Cat: https://learn.sparkhealthyrunner.com/catbio
Coach Lu: https://learn.sparkhealthyrunner.com/lubio
Coach LaToya: https://learn.sparkhealthyrunner.com/latoyabio
Relevant Resource:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Winter Strong Body Transformation Program:
Spark off your new year with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!
Connect with Dr. Duane:
Listen & Subscribe:
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| 156. Running isn't a battle of the sexes with Dr. Emma Ross | 29 Dec 2022 | 01:15:36 | |
Running isn't a battle of the sexes and there are some unique differences between female and male runners. If you are a mother runner out there who wants to tap into your strength and manage the unique challenges you may face as a female runner then this is the episode for you!
Running and the gender differences is what we are talking about in today's expert interview!
Dr. Emma is passionate about supporting women and girls to discover the best in themselves and fulfill their potential. She is part of the Well HQ, which is UK's leading female athlete health experts changing systems not designed for women and girls in sport.
This conversation touches upon these all important topics:
Related Episodes:
Relevant Resource:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Winter Strong Body Transformation Program:
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
This week's show brought to you by:
A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!
Connect with Dr. Emma Ross:
Website: https://www.thewell-hq.com/ Instagram: @thewell_hq Facebook: The Well HQ
Connect with Dr. Duane:
Listen & Subscribe:
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| 155. 5 Types of Low Back Pain in Runners | 22 Dec 2022 | 00:45:21 | |
Which type of back pain do you have? Wondering if you should stop running or if running is making it worse?
I am going to share with you the steps you need to take to identify which of the 5 different types of low back pain you have, so you get back to running and spend less time and money at the doctor's office.
I also share my best tips regarding the initial management of lower back pain and a hack that will immediately decrease your pain in the first couple of days after your "back goes out"
Related Episodes:
Episode 136: Runners should be treated differently with Dr. Duane Scotti https://sparkhealthyrunner.com/runners-should-be-treated-differently/
Relevant Resource:
SPARK Blueprint: 5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint
This week's show brought to you by:
Winter Strong Body Transformation Program:
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 154. Healthy Feet with Ultramarathoner Zach Bitter | 15 Dec 2022 | 01:06:15 | |
Have you struggled to keep your feet healthy as a runner? Do you want to know what it is like to run 100 miles or if you are thinking about making the jump to ultra running then this is the podcast for you!
Zach Bitter is an ultramarathon athlete, coach, and podcast host. He shares his best training, recovery, and foot health tips for ultramarathon running.
Related Episodes:
Episode 124: Sprained Ankle or Broken Ankle? What to Do When You Roll Your Ankle Running
Episode 116: How to Activate, Strengthen and Recover From Running with Dr. Emily Splichal https://sparkyourtraining.com/how-to-activate-strengthen-and-recover-from-running/
Episode 136: Runners should be treated differently with Dr. Duane Scotti https://sparkhealthyrunner.com/runners-should-be-treated-differently/
Relevant Resource:
Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain
Winter Strong Body Transformation Program:
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
This week's show brought to you by:
Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Zach Bitter:
Connect with Dr. Duane:
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| 153. Kicking Cravings and Balanced Nutrition with Brooke Czarnecki, RDN | 08 Dec 2022 | 00:59:21 | |
Are you a runner who can't stop eating or craving sugar?
Do you go all day being "good" and then all hell breaks loose at night, and you can't stop yourself?
Are you thinking about food constantly and then you are disappointed in yourself that you have terrible willpower?
Our Healthy Runner Registered Dietitian, Brooke Czarnecki is here to help! We are talking about how to kick cravings with balanced nutrition in this episode!
In this episode, Brooke flips the script and allows you to get curious about your cravings. She gets into the origins of cravings and why we get them.
She then shares some super valuable tips on how we can solve these common cravings we all have experienced. Brooke not only educates us about the physical caloric approach to kicking cravings but she sheds some light on the mental and emotional side of eating as well.
Work with Brooke in our Healthy Runner Nutrition Coaching Program! https://learn.sparkhealthyrunner.com/coaching
Related Resources:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Get all of Brooke's previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/brookebio
Winter Strong Body Transformation Program:
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
This Episode is brought to you by: Energy bar from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Brooke: Instagram: @intentfulnutrition Email: intentfulnutrition@gmail.com Healthy Runner Facebook Community Connect with Dr. Duane:
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| 152. Proximal Hamstring Tendinopathy Client Success Story | 30 Nov 2022 | 00:36:32 | |
Hamstring injuries can be frustrating for many runners because it not only affects your long runs and speed but also limits your ability to sit during your work day! The worst part about high hamstring tendinosis is that most medical practitioners don't know how to treat proximal hamstring tendinopathy and most of what you will find on google will tell you to stretch and rest it, which won't fix it!
In this episode, Steph, a client in our Healthy Runner Coaching Program shares her story of going from 6 years of frustration trying everything from physical therapy, manual therapy, prolotherapy, and all the self remedies she could research to now being able to run 10 mile long runs without hamstring pain following our 16 week program.
Find out what she did and how she got her running spark back after 6 years of feeling lost by listening in!
Download our Free Proximal Hamstring Tendinopathy Resource: https://learn.sparkhealthyrunner.com/pht
Work 1:1 with Dr. Scotti to guide you back to running without having to worry about your hamstring pain like Steph did! Learn more: https://learn.sparkhealthyrunner.com/coaching
Related Episodes:
Episode 23- Talking Hamstring Injuries with Jason Fitzgerald of Strength Running https://sparkhealthyrunner.com/hamstring/
Episode 126- How Gretchen Got Over Her Hip Pain | Client Success Story https://sparkhealthyrunner.com/how-gretchen-got-over-her-hip-pain-client-success-story/
Winter Strong Body Transformation Program:
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
This week's show brought to you by:
Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner
If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.
If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page!
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 151. Meditation and Running with Rebecca Doring | 24 Nov 2022 | 00:59:12 | |
Does meditation help with running? Can meditation help you run faster? If you are a runner who laces up your shoes for the simple reason of getting in that mental clearing run to help you manage stress, improve mood, and stay healthy (or it could literally be the only time in your chaotic day that you have time to yourself) then you will want to listen to this experiential learning episode!
Rebecca Doring who is a runner, Meditation Teacher, Yoga Instructor, & Personal-Transformation Coach, who helps people overcome daily stress and manage their inner critic so that they can get to know who they really are, and go after and achieve the goals they want.
In this episode, Rebecca teaches us about the benefits of meditation for runners as well as guides us through a short meditation practice that you can do as part of a seated meditation or as part of a mindfulness exercise during your run! (You will want to give this a try)
This conversation touches upon these common questions:
Related Episodes:
Episode 139: Self-Care for Runners with Amy Mangueira https://sparkhealthyrunner.com/10-tips-for-running-and-life/
Episode 127: 5 Ways to Deal With Race Anxiety with Coach Cat and Irene Bosco https://sparkhealthyrunner.com/5-ways-to-deal-with-race-anxiety/
Newest Resource:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Winter Strong Body Transformation Program:
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
This week's show brought to you by:
Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Rebecca Doring:
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 150. Why you don't need to stop running if you are injured with Dr. Nicole Turnbow, DPT | 17 Nov 2022 | 01:16:25 | |
Have you been told to stop running because you have an injury? Are you wondering if you should stop running if your knees hurt? Can running actually help with injuries?
Dr. Nicole Turnbow is a physical therapist and owner of Body in Motion, a performance based physical therapy clinic in Bloomfield Connecticut.
In this episode we have a fun conversation on why you may not need to stop running if you are injured.
We cover these common questions (and misconceptions) and so much more!
Related Resources:
Runner's Knee FREE E-book: https://learn.sparkhealthyrunner.com/runnersknee
Achilles Tendonitis: Treatment and Prevention https://sparkhealthyrunner.com/achilles-tendonitis-treatment-and-prevention/
Episode 129 Ask Duane! Your Running Questions Answered https://sparkhealthyrunner.com/ask-duane-your-running-questions-answered-2/
Newest Resource:
Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition
Winter Strong Body Transformation Program:
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!
Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!
Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!
This week's show brought to you by: Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner
If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.
If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page!
Connect with Dr. Nicole Turnbow:
Instagram: @bodyinmotionPT
Website: www.bodyinmotionPT.com
Connect with Dr. Duane:
Listen & Subscribe:
| |||
| 149. Metabolic Testing to Burn Fat and Improve Endurance with Dr. Cameron Garber | 10 Nov 2022 | 01:04:36 | |
Want to burn more fat, become more efficient as a runner, and not bonk during your next race?
Dr. Cameron Garber is a physical therapist, owner of Body Smart in South Ogden Utah, and host of the Running Unbroken Podcast.
Metabolic testing is the best way to get your true resting metabolic rate and understand how many calories you're burning during rest and running and whether your energy source is coming from fat or carbs.
Learn how you can maximize your results from every run by learning about metabolic testing and how it applies to your training and your fueling strategy.
In this episode we cover the how, what, and why of metabolic testing and answer these questions.
Related Resources:
SPARK Blueprint: 5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint
Episode 135 Heart Rate Training for Running with Denny Krahe https://sparkhealthyrunner.com/heart-rate-training-for-running/
Episode 105 What Is Base Training in Running? https://sparkyourtraining.com/what-is-base-training-in-running/
Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?
Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life. Just head to https://learn.sparkhealthyrunner.com/coaching to learn more!
This week's show brought to you by:
Tracer2 by Noxgear. The Tracer2 keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence.
If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com
Connect with Dr. Cameron Garber:
Website: https://www.bodysmartutah.com/
Instagram: @bodysmartpt
Running Unbroken Podcast on Apple
Running Unbroken Podcast on Spotify
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 274. The One Mistake That Sabotaged My Marathon (So You Don't Make It Too) | 22 May 2025 | 01:06:44 | |
Apply for Marathon Strong Coaching here (limited spots)! Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart? That's exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was. In this episode, I'm sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you're chasing a PR, qualifying time, or just want to run strong and healthy to the finish. 👉 If you believe more is always better… think again. 🎯 Whether you're training for your first marathon or your fifteenth, this lesson could save your race. I breakdown all of this and more:
✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon? Book a call and learn more about Strong Marathon Coaching here!
Episodes and Resources mentioned in this episode:
Listen to my previous episode on 7 lessons learned from not running for 42 days here!
Download THE Ultimate Guide to Running Healthy without Achilles Pain
Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here!
Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here!
Listen to my previous episode with Jason Fitzgerald about building mental resilience here!
Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com Listen & Subscribe: | |||
| 148. Running Explained with Elisabeth Scott! | 03 Nov 2022 | 01:04:36 | |
Have you started running as an adult and you would like to know how to become a better, smarter, and faster runner?
Then you will want to listen in and meet Elisabeth Scott who is not only the founder and head coach at Running Explained but is also the host of the Running Explained Podcast!
In this episode we chat about why she started running, her personal struggle with addiction, alcoholism, overcoming injuries, and how she fell backwards into the business of Running Explained.
We also cover how she became a Boston qualifier as well as her biggest setbacks as a runner.
This was truly a special conversation and I know you will be able to relate to Elisabeth's story in one way or another! I hope you enjoy the episode!
Related Resources:
SPARK Blueprint: 5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint
Episode 15 How To Start Running: A Guide to Running for Beginners: https://sparkyourtraining.com/running-for-beginners/
Episode 105 What Is Base Training in Running? https://sparkyourtraining.com/what-is-base-training-in-running/
Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?
Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life. Just head to https://learn.sparkhealthyrunner.com/coaching to learn more!
This week's show brought to you by:
Energy bar from UCAN. Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Elisabeth
Website: https://www.runningexplained.co/
Instagram: @runningexplained
Listen to Running Explained on Apple
Listen to Running Explained on Spotify
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 147. Running with Multiple Sclerosis with Dr. Gretchen Hawley | 27 Oct 2022 | 00:58:57 | |
Are you a runner who has been recently diagnosed with Multiple Sclerosis or have you had MS and you are thinking of starting to run?
Do you have MS and have goals of improving your mobility, energy, and motivation?
Dr. Gretchen Hawley is a Physical therapist, Certified Multiple Sclerosis Specialist, Creator of the MSing LINK, a MS wellness program, and has been a keynote speaker at several Living Well with MS events and sponsored by the MS Society in addition to MS Views & News.
In this episode, Gretchen is going to provide you with a runner's guide to keep logging those miles safely even if you have recently been diagnosed with MS or if you had MS for a while and you want to start running.
Gretchen shares why it is important to exercise with MS, specific muscles you should focus on with MS, and some special tips and considerations for you MS warrior runners!
Related Resources:
SPARK Blueprint: 5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint
Episode 15 How To Start Running: A Guide to Running for Beginners: https://sparkyourtraining.com/running-for-beginners/
Episode 105 What Is Base Training in Running? https://sparkyourtraining.com/what-is-base-training-in-running/
Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?
Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life. Just head to https://learn.sparkhealthyrunner.com/coaching to learn more!
This week's show brought to you by:
Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!
Connect with Dr. Gretchen Hawley: Website: https://www.doctorgretchenhawley.com/ Instagram: @doctor.gretchen YouTube: Doctor Gretchen Hawley Online Wellness Program: https://www.doctorgretchenhawley.com/TheMSingLink MS Wellness and Support Facebook Group: https://www.facebook.com/groups/mswellness The MSing Link Podcast (Apple/iTunes) The MSing Link Podcast (Spotify)
Connect with Dr. Duane:
Listen & Subscribe: | |||
| 146. Hartford Marathon Recap- Duane's 26.2 Journey is Complete! | 20 Oct 2022 | 01:18:16 | |
Running a marathon is no joke! It not only is running the actual 26.2 miles on race day but it is the training you put in for the months and years leading up to that one day experience.
The exhilaration of finishing a first marathon that I was able to experience 5 years ago and recently, I was lucky enough to be able to chase down a PR at the 2022 Hartford Marathon (even though I was experiencing one of my worst race days ever)
Also, I learned something along the way…I found the secret to the marathon! What is it? Listen in and I will share that with you!
Related Resources:
Race Day Blueprint: 10 Tips to Crush Your Race! https://learn.sparkhealthyrunner.com/race/buy
Episode 143 Marathon Mindset | 7 Tips with Coach Cat https://sparkhealthyrunner.com/marathon-race-day-mindset/
Episode 139 Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/
Episode 128 Half Marathon Training Lessons Learned and My Big Race Announcement https://sparkhealthyrunner.com/half-marathon-training-lessons-learned/
Episode 91 Why Tapering Before a Race is Important with Coach LaToya https://sparkyourtraining.com/why-tapering-before-a-race-is-important/
Episode 137 Marathon Nutrition, Hydration, & Electrolytes with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/marathon-nutrition/
Episode 127 5 Ways to Deal With Race Anxiety with Coach Cat and Irene Bosco https://sparkhealthyrunner.com/5-ways-to-deal-with-race-anxiety/
Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?
Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.
Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to https://learn.sparkhealthyrunner.com/coaching
This week's show brought to you by:
Tracer2 by Noxgear. If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com
Connect with Dr. Duane:
Listen & Subscribe: | |||